Comparing Nutrients in 1 kilogram Oil Roasted Mixed Nuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Mixed Nuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	209% 6070kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	471% 613g	130g per day for Men 19-50 years
Sugars	72% 52g	29% 21g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.55% 0.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	187% 71g	400% 152g	38g per day for Men 19-50 years
Protein	319% 179g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	260% 1040μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	512% 76.8mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	130% 1300mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.55% 22μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	648% 51.8mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	483% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	619% 4330mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Mixed Nuts versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Mixed Nuts vs Red Kidney Beans:

• 1 kilogram of Oil Roasted Mixed Nuts has 1.5 times more Vitamin B2 and 36.6 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 3.8 times more Vitamin B9 and 7.5 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Mixed Nuts vs Red Kidney Beans:

• 1 kilogram of Oil Roasted Mixed Nuts has 1.6 times more Calcium, 2.4 times more Copper, 2 times more Magnesium, 1.9 times more Manganese, 43.5 times more Selenium, 11.9 times more Sodium and 1.6 times more Zinc than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Iron and 1.9 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Red Kidney Beans contain similar levels of Phosphorus per one kilogram.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Mixed Nuts has 1.8 times more Energy, 47.2 times more Fat, 46.4 times more Saturated Fat, 47.1 times more Omega 6 and 2.5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains more Omega 3, 2.5 times more Carbohydrate, 2.1 times more Fiber and 1.3 times more Protein than Lightly Salted Oil Roasted Mixed Nuts.
• 1 kilogram of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6